MONDAY - Strata 262.

MOBILITY AND MAINTENANCE 

S1. Lacrosse Ball Full Body Assault. 

S2. Dynamic Stretch  


STRENGTH

StrataStrong and StrataFit

5-5-5-5-5  

Push Press straight into 

Pendlay Row

Ascend weight of barbell each round 


CONDITIONING (TIME) 

StrataFit 

In Partners 1:1 

Teams of 2, 

80/60 Cal Row 

… Directly into:

3 Rounds:

30 DB Push Press  

30 Barbell Facing Burpees 

30 KB Swings 

StrataStrong 

In Partners 1:1 

Teams of 2, 

100/80 Cal Row 

… Directly into:

3 Rounds:

30 HSPU 

30 Barbell Facing Burpees 

30 Power Cleans 

Round 1 Barbell – 40/30

Round 2 Barbell – 50/35

Round 3 Barbell – 60/40 

 

Strata Ladies - Week 22, Workout 1 

Mobility and Maintenance 

S1. Foam Roller Posterior Chain (top to bottom) 

S2. Lacrosse Ball Hip Flexor   

S3. Mobility Lunges 

Structural Balance/Midline 

3 Rounds 

8 Inverted Rows 

10 KB Deadlifts 

12  Plate Travelling OH Lunges 

Conditioning 

Complete As Many Rounds as Possible in 10 Mins 

30 Single Skips  

12 KB Swings 

10 Box Jumps or Step-Ups 

8 Pushups to Mat 

Midline 

15 Plate Situps 

12 Knee Tucks on Disc 

9 Plank Get-Ups 

2 Rounds